workout fit4less

DOWNLOADS/VIEWS: 3/2026

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

loose weight and build muscle

Chest / Triceps 7 exercises, 1 hr 14 mins

Elliptical Training	0x0 reps	rest: 15s
Barbell Bench Press	5x5 reps	rest: 60s
Dumbbell Incline Bench Press	5x8 reps	rest: 60s
Dumbbell Decline Bench Press	5x8 reps	rest: 60s
Cable Straight Arm Crossover	3x15 reps	rest: 60s
Cable Shoulder Extension	5x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	5x8 reps	rest: 60s

Back / Biceps 9 exercises, 1 hr 32 mins

Elliptical Training	0x0 reps	rest: 15s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Barbell Deadlift	5x5 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Smith Machine Bent-Over Row	5x5 reps	rest: 60s
Dumbbell Bicep Curl	5x12 reps	rest: 60s
Cable Bicep Curl	5x12 reps	rest: 60s
Barbell Preacher Curl	5x12 reps	rest: 60s

Shoulders 6 exercises, 58 mins

Elliptical Training	0x0 reps	rest: 15s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x15 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x5 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Dumbbell Alternating Lateral Raise	3x15 reps	rest: 60s

Legs 7 exercises, 1 hr 14 mins